Post Workout Nutrition


Why is post-workout nutrition so important? When you workout, your body is in a catabolic state. Meaning your body is breaking down muscle tissue in order to building it back up stronger. A post-workout nutrition game plan allows you to fuel your body with the right balance of nutrients in order to enhance the anabolic or building process of recovery.



My Favorite Options:

  • chocolate milk with a banana

  • greek yogurt with fruit and honey

  • fruit smoothie blended with whey protein or yogurt

  • whey protein shake (my go to brand - ONNIT)

  • scrambled eggs with toast and fruit



It is important to maximize your workout efforts in order to accomplish your goals, that is why TIME is of the essences. Ideally, you want to consume your post workout nutrition source within 30 minutes of completing your workout. This allows your body the opportunity to absorb as many nutrients as possible and help you grow stronger! When choosing your post workout fuel there are a few things to keep in mind. What are you goals? How intense was your workout? And what nutrients do you prefer?


Here are a few post-workout fueling guidelines:

  • Refuel with carbs; more intense the activity = more carbs needed

  • Aim to eat ~20g of protein within 30 minutes of finishing your workout. The more you weigh, the more protein you will need.

  • Drink roughly 20 - 24 oz of fluid for each pound of body weight lost during training.


Remember, everyone is different and your body may respond differently to post-workout fuel. Take the time to listen to your body and find what works best for you!